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Health Benefits of Seafood

As summer approaches you would find many Australian's hitting the gym and toning up for summer. Along with the exercise should be a healthy diet and seafood is a great choice to compliment that healthy lifestyle.

Low in Fat

Fish is always a good low fat choice, and need not be smothered in cream or a cheese sauce to make a delicious meal. There are many quick and easy ways to prepare flavourful low fat fish dishes. Even fish with a higher fat content should be enjoyed, as these contain high levels of Omega-3 fatty acids that help reduce the risk of heart disease. Seafood averages less than 2% fat. All seafood is low in kilojoules, with fewer kilojoules than even the leanest meat or chicken.

Low in Cholesterol

Seafood in general contains a high level of cholesterol; however it is low in saturated fats. Cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol, not dietary cholesterol!

Saturated fats are usually found in meat products and packaged foods. Trans fats, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

Eating fish two or three times a week can help lower cholesterol and reduce the risk of heart disease.

High in Protein

Seafood is an excellent source of top quality protein, and compares favourably with meat and chicken.

Meat

Beef = 36g

Lamb = 35g

Chicken breast = 33g

* Based on 100 grams of food

Seafood

Cod = 63g

Clams = 48g

Tuna = 30g

Octopus = 30g

Prawns = 21g

Vegetarian

Tofu = 48g

Parmesan = 42g

Walnuts = 24g

Almonds = 22g

High in Vitamins and Minerals

Seafood is an excellent source of many important minerals. It is high in minerals such as iodine and calcium that are essential for maintaining good health. Iodine is important for the thyroid and calcium is essential for strong bones and teeth.

Omega 3 and Fatty Acids

Fatty fish such as mackerel, salmon, sardines and herring contain high amounts of the heart-protecting omega 3 fatty acids; most fish eaters routinely look for fattier fillets when choosing fish. However it is important to note that although some fish in general contain more fat and therefore more omega 3 fatty acids, some fattier fish such as farmed salmon contain higher levels of PCBs - harmful chemicals which was banned in 1977. Therefore, instead of choosing a fattier fillet, look for wild fish which still offers a good source of omega 3 fatty acids.